Most forms of exercise causes a loss of body water. Not replacing this water eventually leads to dehydration. When your muscles are dehydrated by just 3%, you lose both strength and speed. Although drinking plain water can help, research shows optimum rehydration to be achieved with a weak carbohydrate drink containing both carbohydrate and electrolytes [5].

During exercise, your carbohydrate (energy) stores decrease as muscle glycogen is used to fuel muscular contractions. Scientists at Loughborough University found that muscle glycogen was spared when soccer, hockey and rugby players used a sports drink during exercise. You should start drinking as soon as exercise begins for maximum effect. For best results, you need 30-60 grams of carbohydrate per hour. If you drink too much carbohydrate, the risk of stomach upset, cramps and further dehydration is further increased.

Your body requires more carbohydrate immediately after exercise, when your muscle glycogen levels are low. Your body is also able to store carbohydrates more rapidly in the hours after exercise [2]. The best way to achieve this is to drink 100 grams of carbohydrate in a litre of water after exercise, followed by a carbohydrate-rich meal two hours later [3]. There are a few other ingredients that help make sports drinks far more effective, including BCAAs and electrolytes.

BCAAs
Branched Chain Amino Acids (BCAAs) comprise three important amino acids. During exercise, BCAAs are used by your body as a fuel source, causing increased levels of the amino acid, tryptophan. As tryptophan enters your brain, it is converted to another substance called 5-Hydroxytryptophan (5-HTP), which can cause fatigue and tiredness. Supplementing with BCAAs delays fatigue, raises energy levels, improves performance and allows you to train harder for longer.

A Brazilian research team has also shown that BCAAs can strengthen the immune system of elite triathletes [7]. Thirty days of supplementation was enough to reduce symptoms of infection by an impressive 34%. The group was given either six grams of BCAAs or a 'dummy' supplement thirty days before taking part in an Olympic triathlon. Endurance events typically require a high volume of training, and often involve multiple daily workouts, which can weaken the immune system. As such, any supplement offering protection against the ravages of training is something most athletes would find invaluable. The main finding of the study was that the reduced incidence of infection was linked to higher levels of glutamine in the triathletes supplementing with the BCAAs.

Electrolytes
Electrolytes are the nutrients and salts you lose through sweating. Adding electrolytes to a weak carbohydrate solution (such as sodium, potassium, and chloride ) aids rehydration and reduces the risk of a training-induced mineral deficiency.

Most Viper users feel more alert, refreshed, awake and ready to tackle more intense workouts. If you do a high volume of training, you'll also find that you have more energy and less of the "heavy leg" syndrome towards the end of the week.

Download FREE eBooks

How you can pack on lean muscle and lose body fat fast...

If you're not sure of how to train or what to eat or even which supplements are best for your goals, we're organised a special promotion from Musclebulletin, who are offering their £3.99 excellent 32 page book, 'The secrets to getting into shape' free to all Nutriline visitors. You'll find their information on how to pack on muscle, burn fat and succeed in your sport invaluable and easy to understand and follow.

The Secrets of Getting Into Shape

Shows you how to train, eat and even sleep for maximum results. Everything from choosing a gym, training programmes, diet plans... to which supplements are best for packing on muscle size and losing body fat is covered - without the long waffle and boredom of 300-page 'fitness' books, that you never end up finishing! The style is to the point, easy to read and understand, and guarantees results!

The Easy Way to Achieving Awesome abs...

Frustrated at not seeing your abs, embarrassed about taking your top of at the beach this summer or the local swimming pool? Is your belly holding a layer of flab that is making you look like a beached whale or are you just trying to lose that extra layer of fat to ensure you look the best you can?

Zef Eisenberg sports nutrition and training expert and founder of Maximuscle has agreed to offer you his FREE booklet from his science publications collection to all Muscle Bulletin subscribers on; how to train, diet, eat and which supplements to take and more on getting an awesome set of abs.

Just fill in the form below and we'll email you straight away with download details. We hate spam as much as you do and don't share your email address with anyone.